The Power of Breathing

Breathing is the most fundamental action we perform. It sustains our lives, shapes our emotions, and can significantly impact our mental and physical health. Yet, most of us give it little thought. During my Disconnect and Reconnect to Myself trip, I took an intensive three-day workshop on Breath. I have learned and experienced profound outcomes and became obsessed with the topic of Breathing. I want to know more about it. As an asthmatic since age two, breathing was always a delicate subject for me. During one of the sessions in the workshop, I regained vivid memories of gasping for air during an asthma attack at the early age of two or three. For many years, I was unable to wear a turtleneck, thinking that it would affect my breathing, and to this day, I have a hard time in small elevators.

While taking the Anat Baniel Method® NeuroMovement® (ABMNM®) Training program some years ago, I began to experience changes in the frequency of asthma attacks, colds, and allergies. What was it? Though we learned about the breath, about how softening the breath can help ease movement, the training wasn't focused on just the breath. By the third segment of the training, I was able to sleep on my stomach, something I wasn't able to do through most of my adult life.

Two powerful sources, Anat Baniel Method® NeuroMovement® (ABMNM®), and James Nestor’s book Breath: The New Science of a Lost Art, highlight how purposeful and effective breathing can unlock profound transformations in our well-being.

Breathing, also known as pulmonary ventilation, is a mechanical process that depends on changes in the volume of the chest cavity to create pressure differences, allowing air to flow into and out of the lungs. It consists of two main phases: Aspiration (inhalation) and expiration (exhalation).

Breathing is not merely a physiological act but a way to expand awareness, reduce effort, and enhance movement quality. You can cultivate an ongoing connection to the breath during everyday movements, whether you’re walking, exercising, or simply standing. Breathing with Awareness, Slow, and Attention (three of the 9 Essentials) becomes a tool that allows you to explore new patterns of movement with ease.

"NeuroMovement® defines 9 Essentials that, when incorporated into the way you move, either during exercise or while performing your daily activities, will spontaneously begin to create new connections and possibilities in the brain, through a process called neuroplasticity, brain change, or simply, learning. This process is accessible and available to anyone, no matter their age or condition." ~Anat Baniel

The Importance of Slow

Slowing down gives the brain the opportunity to perceive the most subtle changes in how we breathe. By becoming aware of this, you can consciously soften your breath, allowing for ease of movement in your physical, emotional, and mental states, helping create new patterns in the brain.

James Nestor’s Breath opens with a surprising revelation: "We are doing it wrong". Due to modern lifestyles, stress, and diet, our breathing has become dysfunctional. Many people chronically over-breathe or exclusively breathe through their mouths, resulting in diminished oxygen intake, disrupted sleep, and health conditions like asthma or anxiety.

Baniel cites, "There is no one 'right' or 'correct' way to breathe." 

Put very simply, breathing is the exchange of oxygen and carbon dioxide that is accomplished by air flowing into and out of the lungs. The lungs themselves do not have muscles, so from the point of view of the lungs, both the entry of the air into the lungs and the exit of the air out of the lungs are done through movement that changes the relative volume of the chest cavity. When the volume expands, air will be sucked in. When the volume decreases, air will be pushed out. What increases and decreases that volume is the movement of the diaphragm coupled with the movement of the bones and muscles of the chest, belly, back, and neck. The way any position or movement is performed will determine how well one can breathe at that moment. If the movement of the ribcage, spine, sternum, and, of course, the diaphragm is limited, that will limit the quality of breathing."

Nestor dives into ancient wisdom and modern science, emphasizing the importance of nasal breathing. When we breathe through the nose rather than the mouth, we filter, humidify, and pressurize the air, optimizing oxygen absorption in our lungs. He also explores techniques such as slow breathing, diaphragmatic engagement, and extending the exhalation—all of which help calm the nervous system and reduce inflammation.

Nestor’s research underlines that breathing isn’t just about oxygen; it’s also about maintaining a balance between oxygen and carbon dioxide. Practices like yogic pranayama or coherent breathing aim to slow down the respiratory rate to about 5.5 breaths per minute. This slower pace engages the parasympathetic nervous system, encouraging relaxation and reducing stress hormones like cortisol.

Nestor cites studies that show the profound effects of adjusting how we breathe: better immune response, more efficient exercise recovery, improved posture, and even reversal of conditions like sleep apnea and asthma.

Today, I continue to apply NeuroMovement's 9 Essentials in my daily life, and my annual asthma tests have never been better. I also experimented with some of the techniques Nestor mentions, and practiced the 5.5-second method for 5 minutes every day, you can do it sitting, lying down, or even standing. Try doing it in different ways, introducing the Essential Variation into it.

Below are a few actionable insights that bring these perspectives together:

1. Emphasize Nasal Breathing

Breathe through your nose, not your mouth. Nasal breathing enhances nitric oxide production, which supports vascular health and better oxygen delivery.

2. Breathe from the Diaphragm

Both Nestor and Baniel advocate for diaphragmatic breathing—a deeper, fuller breath originating from the lower lungs. Place your hand on your stomach; when you breathe in, your belly should expand slightly.

3. Slow It Down

Slowing your breath to about 5-6 breaths per minute encourages relaxation, reduces blood pressure, and improves overall oxygen exchange. Start by elongating your exhalations, which naturally engage your parasympathetic nervous system.

4. Integrate Breath Awareness into Movement

NeuroMovement highlights the power of pairing breath awareness with physical movement. When exercising, walking, or simply sitting, observe the ease and rhythm of your breath. Avoid forcing it—let it flow naturally and comfortably.

5. Experiment with Techniques

Explore different methods such as mindful, subtle exploration of movement alongside breath, coherent breathing, box breathing (inhaling, holding, exhaling, and pausing for equal counts). Find what resonates with you.

Breathing is far more than a mechanical act. As Anat Baniel and Nestor's research suggests, it holds the potential to profoundly transform your mental, physical, and emotional well-being. By paying attention to your breath, practicing purposeful techniques, and using movement to mindful breathing, you can unlock a pathway to deeper health and vitality.

So, start with a simple question: How are you breathing right now? Take a moment to slow down and reconnect. The results may surprise you.

Here's the 5.5-second breaths per minute video:

Resources: Anat Baniel Method® NeuroMovement®, James Nestor’s book Breath: The New Science of a Lost Art